Great Double End Bag Drills

1. Constant Combinations

As you already know, you should be able to hit the double-end bag with constant combinations. Solid, steady, quick little punches are the way to go. Remember: the double-end bag is more like a speed bag than a heavy bag! (Another note: it can be difficult to throw quick combinations if the cords are so loose that the bag swings far away from you.)

The most import thing is to keep hitting the bag consistently and not wait for it to slow down!

Don’t wait more than 2 seconds between combinations.

LLR/RRL Basic Rhythm

The LEFT-LEFT-RIGHT and RIGHT-RIGHT-LEFT are basic rhythms you should have learned in the first guide on the DE bag. Start out with this to warm-up.

Straight Punches

Throw nothing but jabs and straight rights. Try to keep the bag straight; you’ll have to be very accurate and hit the right part of the bag to keep it going straight.

Example combos:

1-1-2

1-2-1-2

1-2-1

1-2-1-2-1

Make up your own.

Hooks & Uppercuts

The hardest punch to land on the double end bag is the left hook.

Example combos:

1-2-3

1-3-2

3-1-2

1-2-3-2

1-2-5-2-3-2

Mix it up and create more combos. Add uppercuts, too.

Head & Body

Now go up and down. Some punches for the head, some punches for the body. If your double-end bag has only one section, then try aiming your “body punches” at the cord under the bag. Likewise, you can also hit the cord above the bag.

Example combos:

1b-1b-2 (1b = jab to the body)

1-2-3b

1-2-3b-3-2

1-2b-1-2

Make up your own.

2. Combinations & Defense

Here is one the unique qualities of the double-end bag–it can help you drill your defense. Throw punches and then defend as if the bag was punching back at you. (Note: it may be easier to practice your defense on a loose bag that swings back more.)

Punch & Block

Throw some punches and block so the bag can bounce off your guard, then immediately go into a combination. You can practice your shoulder rolls too! If the bag doesn’t swing far enough to hit your guard, you can try getting closer OR you can keep track of the rhythm and continue as if it made contact.

Example combos:

1-2-BLOCK-2

1-BLOCK-1-2

1-2-1-2-BLOCK-2-1-2

Make up your own.

PUNCH & Slip

Punching and slipping! This makes perfect use of the double end bag and can be a lot of fun.

Example combos:

jab & slip, double-jab & slip twice

1-2-slip-slip-1-2

1-2-slip-2

1-2-3-2-slip-2-3-2

1-slip-5-2-slip-2-3-2

Make up your own.

A general rule is to slip to the side you just threw from. (For example: slip LEFT after a jab. slip RIGHT after a right hand.) You can deviate from this rule once you get the hang of punching and slipping.

3. Combinations & Footwork

Now we’re going to punch and move. Beginners should work on being able to move after every combination. Advanced boxers can move during the combinations. Take your time and keep practicing if you don’t get it. It takes a lot of coordination to be able to punch and move.

Moving AFTER Combinations

Throw a combo and then take a step either with the right foot or the left foot.
If you’re new to this, you can start small:

throw a combo

move the left foot to the left just a few inches (circling around the bag)

throw another combo

slide up the right foot

throw another combo

You can also go in the other direction, and you can also try pivots instead of the usual step-drag. Move your feet only a few inches at most. A slight tweak is all you need. Right now you’re developing only the coordination, later on you’ll be able to move both feet after a combination and move around more. The challenge is not only the movement itself but being able to maintain your accuracy/rhythm on the bag because it will come at a different angle.

Moving DURING Combinations

This is much harder. You can move during combinations by stepping in with your step jabs (common) or sliding up the right foot when the right hand hits (less common). Another common example is to pivot with the jabs and left hooks. This is very tricky because you’ll have to be able to hit the bag at different angles in the middle of your combinations.

Example combos:

1p-1p-2 (1p = pivot jab)

1-2-1p

1-2-1p-2

1-2-3p-3-2

Make up your own.

For beginners: try repeating the same combo several times before moving on to a new combo. You’ll see how this can get quite challenging very quickly. If you’ve gotten this far, try mixing up everything you’ve learned so far. Head punches, body punches, blocking and slipping while throwing punches, moving DURING & AFTER combinations.

4. Double End Bag With a Partner

This is one of my favorite drills to do on the heavy bag. Nothing is more motivating than training with a partner because both of you create new combinations and movement on each other. Both of you will force each other to punch faster and be more alert.

COMBINATIONS with a Partner

Take turns throwing combinations—BUT MAINTAIN THE RHYTHM. As soon as one fighter finishes, the other fighter has to throw punches right away. Don’t wait for the bag swing back and forth 3 times and slow down. Throw immediately so the bag is always being attacked. This will force you to be accurate under pressure.

COMBINATIONS & MOVEMENT with a Partner

Same deal as before but this time you move right after throwing a combination. So when your partner is hitting the bag, you’re moving. And when you’re hitting the bag, your partner is moving. Both of you take turns hitting and moving WITHOUT dropping the rhythm on the bag. Keep hitting the bag!

COMBINATIONS & DEFENSE with a Partner

This time you’re punching and slipping. Try to slip the bag as your opponent throws punches. This will be very tricky as the bag can fly out at different angles unexpectedly. Once you’ve gotten the hang of this, combine the defense with the footwork. Sometimes you’re slipping when he punches, sometimes you’re moving with he punches. Whatever you do, maintain that rhythm!

5. Punching with the Boxer’s Bounce

This last drill is very relaxed and very easy to do if you’ve been skipping rope. All I’m doing is bouncing with every punch. I’m not throwing real power punches. I’m standing pretty square in front of the double end bag (although I sometimes stand more angled like a real boxing stance), and bouncing as I throw quick little punches.

This is a great exercise (similar to the jump rope) that can develop your body coordination and rhythm as your warm-up or warm-down drill. I like to do this whenever I’m “relaxing” in the gym such as when I’m chatting with the guys at the end of the day or when I’m watching a sparring match.

You’ll have to watch my video above if you need to see how I throw punches with the boxer’s bounce. The general idea is that I use the same boxing shuffle rhythm that’s normally used on the jump rope. If you don’t have the rhythm, keep practicing until it’s natural and doesn’t take much energy. Ideally, you should be able to do this forever.

Once you get the hang of it, you can use the boxer’s bounce while throwing real combinations and during the other double-end bag drills.

I really wish I had a place to hang one of these. My gym is more of a traditional Muay Thai gym so they don’t really use the double end bag or the speed bag, which is a shame. I’ve thought about getting one of those little ones you can hang in a doorway. I’ve seen them at walmart. What do you think Johnny?

It took me forever but I finally found it. I saw one at Walmart a long time ago and I’m not even sure if they sell them anymore. I don’t remember it being almost 40 bucks though. It looks like it might work.

I wonder if you could just hang a normal one in a door frame. If you hit it off center (or hit it with a hook, etc…) it does start wobbling side to side which might get annoying if it starts hitting the door frame, but if you crank it down pretty tight it might be better than nothing.

If you have tree brances around or an overhead area where you can hang something, then you are good to go. I stuck an “eye” bolt in my garage ceiling, hung my DEB and mounted it to the floor using a huge plastic paint bucket and some sand. I have a Title DEB and also a unit that I made myself from an old speed bag and bungee cords. I also have an extra small unit that I take when travelling.

That link you have from Wal-MArt..No disrespect and just my opinion, but you can make something similar and better for under $10 with a small Nerf ball and some bungee cords. I wouldn’t waste that much money on something like that. For that price, you can get yourself a decent set-up fom Title boxing that is good quality and will take a beating.

I love the DEB since it is probably the only piece of equipment that is portable, can be homemade and won’t break the bank.

No disrespect taken, I totally agree. In fact I was thinking about making one just to make due for now. I have some of those raquetballs and I could pick up some cord easily. I do not have a garage and I live in an old quad-plex house so I’m not sure how the neighbors would feel about the noise if I mounted it inside… The outdoor thing may work though. there is at least one tree out back that I could probably mount a bracket on. Good ideas man thank you!

Also try hanging a spring (about the size of a spring from one of those little rebounder trampolines or a bit smaller) from the hook and looping the rubber band around that, takes the strain off the doorway structure/ceiling – the hook/bracket still needs to go into wood or metal but the spring stopped my plaster cracking. It also seems to take out the annoying wobbles and still leave the swing like it’s supposed to do 🙂 This is the one I’ve got now http://www.universalselfdefence.com.au/products/hanging_hook_with_spring/1004/1 but its easy enough to make your own version, I’ve only just got around to buying stuff, I’ve been making it up as I go along!

Hey guys, I use to vary the weight on the floor depending on the tpye of workout I do:
A smaller weight, like a little bag filled with sand, will slightly travel around on the floor
while you’re working, so after a combination or two the DEBs spin changes like randomnly
and makes you readjust your movement and defense.
Maybe you want to give it a try, I like it a lot!
Keep up the great work, Johnny!

I wouldn’t say so. Make sure you’re not practicing bad habits and you’ll be ok. Become more aware of what you’re doing. The heavy bag isn’t bad either if you know what you’re doing. On the other hand if you’re a beginner with only one focus on power, then yes, it’s easy to develop bad habits no matter what you do.

I have just started boxing for fitness and attribute training, and have a couple of questions.

1. on my bag (which I have had about a week) I am jabbing and then trying to let the bag swing once or twice, thinking this will help with my timing of the bag movement. It seems to be less of a challenge to keep hitting the bag with 1-1-1-1 or 1-2-1-2 I think with continuous punching it’s easier to read the timing of the bag? I do switch it up and hit it with some continuous 1,2’s occasionally, but would rather put the work in now to improve at a beginner stage.

2. All of the you tube tutorials I see people are wearing gloves. I use small MMA gloves to protect my hands in case I hit the metal loops on the bag, which I have done. Should I start wearing say 14oz gloves? I am happy with wearing the smaller gloves. I like the idea of these drills being a challenge and something to improve upon.

A drill I have started this week is to single jab, wait a moment, single jab again then immediately L step and jab cross. Any thoughts on this?